In January I started physio for a minor hip flexor strain. My running was sporadic for the next six weeks. Towards the end of that I realized that things weren't quite as fixed as I'd hoped they were and started seeing a massage therapist for ART treatment. At the same time I got really sick, and couldn't run for three weeks. Well, at the end of the three weeks my hip flexor strain was completely gone. Which is great, but since I hadn't been able to run or do any physical activity I had lost muscle mass as well.

So I've been building back up since then (early March) and I'm back up over 40 km/week and while I'd ultimately like to be around 60, I'm being really careful not to let the strain develop again. the massage therapist says it's the result of a few things. Firstly, my right femur is tilted inwards, which she says is likely from years of sitting with that leg crossed over my knee. So I am being vigilant about not doing that anymore. The other thing is I am very inflexible through my hips and legs, which contributed to the strain on my hip flexor. So I am spending 40-60 minutes a day 6 days a week stretching and doing strengthening exercises for my legs, hips, glutes etc. I hate it, but it needs to be done.

Today I ran 15km, which is my longest run since I started back up after being sick. I also did about 80 minutes of stretching and strengthening today. It was not an easy run; the course covered a LOT of uphills and I was running uphill into the wind for a good portion. I'm trying not to worry about my times too much at this point, I'm more focused on regaining my strength and stamina.

I am doing a 5k race next weekend. I don't expect to PB, I just wanted to get in a race before my big race which is a half marathon on May 25. I'm hoping to run it in less than 1:50. My training plan for the next week is pretty low mileage because of the race:

Tuesday: Run home from work (13.5k, lots of hills)
Wednesday: Speed work group (7k or so, indoors)
Friday: 8k (maybe do some hills or fartleks)
Saturday: 2k jog
Sunday: 5k race

You ran 15k, that's great. There lots of hills and wind where I live too, and today it was still snowing and pretty cold. I'm used to run 5k, but you motivate me. Tomorrow morning I'm gonna do a longer run.

I'm Your Man wrote:You ran 15k, that's great. There lots of hills and wind where I live too, and today it was still snowing and pretty cold. I'm used to run 5k, but you motivate me. Tomorrow morning I'm gonna do a longer run.

Keep on the good work.

I heard it was snowing in Montreal... fortunately we didn't get any here.

I was up to 26k for my long runs before physio. 15k seems short mentally, but physically it's taking some time to get back to where I was. When I started running last year I swore I would never run further than 5k.

The correct term for what I had is an Illiopsis strain. It wasn't bad enough to make me stop running, it was just in the very early stages. The massage therapist (who is a very successful ultramarathon runner) seems to think as long as I stay stretched out well and do a bit of additional leg strengthening, it shouldn't come back. It was like a repetitive use injury.

Glad to see you're back. You have really inspired me with my running endeavors. I know what you mean about thinking that you'll never run further than a 5k. That's what I thought, until about a month ago. Now I'm thinking it's possible for me to do a 10k, I'm almost there now in my runs. Just have fun running again, and the rest will come.

The devotion of thought to an honest achievement makes the achievement possible.

hsorlando wrote:Glad to see you're back. You have really inspired me with my running endeavors. I know what you mean about thinking that you'll never run further than a 5k. That's what I thought, until about a month ago. Now I'm thinking it's possible for me to do a 10k, I'm almost there now in my runs. Just have fun running again, and the rest will come.

Aww, thanks.

I ran home from work today (13.5km) and it was fantastic. I felt strong, and the weather was beautiful... 12C, very little wind. I ran at a 5:33/km pace which is faster than I've been running lately, although still slower than my desired race pace by a fair bit. One thing I love about running home from work is it's a hill workout as well. There are 5-6 hills of varying rise and distance, so I'm really getting a lot done when I'm out there.

On Wednesday night I went to my speedwork group, which was a lot of work. I think the air quality in the dome is worse than outside. We did 4 x 1600m at half marathon pace some of the time, and 10k pace other times.

Every day I spend about 25 minutes at least stretching, and roughly every other day I do strengthening as well. Today I went to my massage therapist for another ART session and she says my right leg is noticeably stronger than it was last time i was there a few weeks ago, which means my efforts are paying off!

Tonight I'm doing 8-10k, off Saturday, and then the 5k race is Sunday morning.

Thanks Tashie! The weather has been beautiful. It was 13C and sunny when I ran home from work, and tonight it was around 20C for my run. Todd and I did 8k, mostly easy.

veganpotter wrote:Nice to see you doing some speed work Hopefully the legs are still there in the morning

Ugh, I do it but I don't like it! But I am going to keep going out to the group through till mid-May. After that, we'll see. Maybe again in the fall before my races then. Any idea if it'll be much of a help all summer? I'm not sure I have the motivation to do it on my own.